A 1,600-calorie diet based on a Dietary Approaches to Stop Hypertension, or DASH, eating pattern may help you lose weight and lower your blood pressure. This reduced-calorie and sodium-controlled diet emphasizes low-fat choices, and it limits red meat, solid fats and sweets. If you have hypertension or you are overweight, work with your doctor or a nutritionist to develop a healthy eating plan.
Background
The Dietary Approaches to Stop Hypertension, or DASH, diet, is an eating pattern that may lower your blood pressure by 8 to 14 points if you have high blood pressure, according to the Mayo Clinic. High blood pressure can increase your risk for heart disease, stroke and kidney disease, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. The regular DASH diet provides 2,300 mg sodium, and the low-sodium version has 1,500 mg.
Servings
A 1,600-calorie DASH diet includes a daily average of six servings of grains, and one serving is one slice of bread or one oz. of cereal. Have three to four half-cup servings of vegetables, and four of fruits, and two to three servings of fat-free or reduced fat dairy products, such as 1 cup of milk or yogurt, or one and one-half oz. of cheese. Have two servings of healthy fats and no more than three to four 1-oz. servings of lean protein each day, and include three to four servings per week of nuts, seeds and legumes. Do not have more than three weekly servings of sweets.
Weight Control
A 1,600-calorie DASH diet can help you maintain your current weight if your daily calorie need is 1,600 calories. This is likely if you are a sedentary female over age 51, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. You can lose weight on a 1,600-calorie DASH diet if your calorie needs are higher, which may be the case if you are a younger adult, you are male or you include more physical activity in your daily life.
Tips
The best approach for your 1,600-calorie DASH diet is to make sure your weekly averages are within the proper ranges instead of worrying about getting the correct number of servings from each food group every single day. The Mayo Clinic suggests reading nutrition labels on food packages when you go grocery shopping to be sure that you know how much sodium, fat and calories they have. Use plenty of herbs and spices to make your food more interesting without adding sodium.
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